Dijon-Crusted Fish Recipe

Dijon-Crusted Fish Recipe photo by Taste of Home

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Dijon, Parmesan and a hint of horseradish give this toasty fish from Scott Schmidtke of Chicago, Illinois lots of flavor. The preparation is so easy, it takes just 5 to 7 minutes to get 4 servings ready for the oven.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Dijon-Crusted Fish Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

3 tablespoons reduced-fat mayonnaise
2 tablespoons grated Parmesan cheese, divided
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 teaspoon horseradish
4 tilapia fillets (5 ounces each)
1/4 cup dry bread crumbs
2 teaspoons butter, melted

Directions

In a small bowl, combine the mayonnaise, 1 tablespoon cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter and remaining cheese; sprinkle over fillets.
Bake at 425° for 13-18 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 fillet equals 214 calories, 8 g fat (3 g saturated fat), 80 mg cholesterol, 327 mg sodium, 7 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.

Originally published as Dijon-Crusted Fish in Light & Tasty December/January 2007, p63